Daily Journal Day 4

Early commute to NYC made for a busy day. Spent a bunch of the day on fitness ball instead of chair.

Weight 159.4
Body Fat 17%
Breath Ketones: N/A
8 miles on Treadmill in the AM
5 miles outside at lunch with a friend
PM dog walk

Fat coffee to go and ingredients needs for my salad for lunch.

be prepared
I had the oysters, avocado and salad from the bar at work including blue cheese crumble and olives.

Ribs, Kale and Avocado for dinner.

 Pretty close on the protein today.


Daily Journal Three

After getting less than 5 hours of sleep Monday night I slept in today for more than 9 hours.  Still feeling tired but fat coffee is kicking in. I was thinking of doing 10 or 12 miles a big brook this morning but I decided to wait till noon and run 7 or so at lunch.

Listened to Kyle Brown on the Fat Burning Man Podcast while walking Dobby.  Picked up a few good reminders / tips. Water is the greatest fat burning supplement known to man; remember to monitor and increase drinking water for fat loss. Don’t eat soft squishy foods, foods that make you chew more are better.  When your friends and family see you eating in a healthy way “they feel like they have to self-evaluate” an may discourage you because of the impact on themselves.

Good article on eating I read today.

I got stung by a yellow jacket on my left butt cheek and my right wrist while mowing the lawn, both are a bit swollen, numb and sore.

Weight 159.4
Body Fat 17.4%
Breath Ketones: 40
3×10 sets of Pull ups, pushups, squats & 1 minute planks throughout the day.
8 lunch miles
AM & PM dog walks

Lunch salad Ingredients and finished product.
Lunch Lunch Salad


Dinner, Ribs and Spinach

Still high on the protein for the day

Daily Journal Two

I can not tell a lie.  I have a HUGE gap in my food logging from yesterday. I couldn’t sleep and my quads were sore so I went bonkers and binged on Peanut Butter around 11PM last night.  I am going to fudge the log for it at 8 tbsp. and log it this morning.  Still under calories and macros for the day.  This is the first time this binge behavior has happened to me in a while. I need to make sure I get at least 2000 calories in even if I am not hungry earlier, and lock the PB in a safe!

Weight 160
Body Fat 17%
Breath Ketone 46
13.25 Glorious miles on the Columbia Trail in 2 hours

Coffee to Go

Fat Coffee for breakfast

Salmon Salad
Salmon, Eggs, Avocado, Spring mix, feta lunch

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Pork tenderloin, cheese, chopped broccoli for dinner.

Yougurt and PB

Yogurt and Peanut Butter for dinner.


Protein is to high today.

Daily Journal One

Fat CoffeeI thought up this daily journal on my run yesterday.  I plan to log all of my fitness data, food log, feelings and thoughts. Hopefully I can use this tracking to find patterns and fine tune my life. I write this today while drinking my fat coffee.  Later I will put up screen shots of my dashboards from CRON-O-Meter, Strava & Fitbit and photos of all of my food.fat coffee

I’m Cold Water Plungeback from a great weekend in Black Moshannon. We had a work detail at the Moose camp but that didn’t stop me form getting my miles in. Easy Trail Half with Todd on Saturday and easy 21 glorious miles on the gravel roads in the rain on Sunday. Heartrate monitor must need a battery as it was reading in the 180s when I was hardly moving. I did a Cold Water Plunge into this stream
right after the 21 miler and after working in the heat all day on Saturday. Super refreshing.

Weight 158.2
Body Fat 17%
Breath Ketone 38
3×10 sets of Pull ups, pushups & squats throughout the day.
am/pm dog walking
10K run at lunch

I listened to Podcast #227: The Art & Science of Loving the Place You Live while walking Dobby this morning. This podcast really resonated with me since I have a longing to get out of Marlboro, NJ although I have lived here for 37 of my 42 years; and lived just a town away for the other 5 years. Job,  kids and family keep me here even though I think I am meant for a mountain life. I am going to read the book and see what I can do to enjoy the nature in the small parks near by and see what I can do to improve the walkability in Marlboro.  I think the community really could use better sidewalks to access the Henry Hudson Trail from various neighborhoods.

Here is my lunch salad.

20160822_131249 20160822_132355lunch.20160822As I mentioned before my Garmin HR monitor has been acting increasingly flakey over the last 3 or 4 weeks.  It would jump up and down and read over 160 when I was barely moving. I had thought the HR strap was supposed to be more accurate than optical HR on the wrist so I discounted the differences between my Fitbit Blaze HR and the Garmin strap HR. Today I wore Donna’s HR strap which is practically brand new.  The Blaze and Garmin were practically the same the whole run. It turns out that my old strap was probably more than just flakey at times, seems like it was probably 5 to 7 beats high most of the time.  So I guess I really have been training the low end for more than a month.

standing desk stoolGreat tip from Kelly Starrett for standing desk enthusiasts that I heard on the Paleo Magazine Podcast. Have a stool to put your foot on and assume the “Captain Morgan position”. They figured this out a long time ago in the bars, you are more likely to stand there longer if you have somewhere to put your foot. I found this crate to add to my standing desk set up today along with the balance disk in the background.

Evening walk listened to Alpha Movement Podcast Why Your Gym Routine Never Lasts: 7 Simple Steps To Consistency some great tips on the podcast which are summarized in the blog link above.

Chicken & BroccoliDinner tonight was simple, 3 small boneless skinless chicken thighs sautéed in butter over about 3 cups of chopped broccoli. Not hungry all day, no obsessing on food, good strong energy!

Procrastinated again on my mobility work studies for Azure Dev exam. Journaling is tough work I hope I can keep it up.







Crowd Sourcing My Qualifying Plan

If Ryan Hall can use God as his coach I see no reason why crowd sourcing may not work just as well? I have been debating the pros and cons of the best race option to earn a qualifier for the 2017 U.S. National 24 Hour Team.  I have outlined my thoughts around each of the four 24 hour races that are candidates. I have lots of opinionated ultra runner friends. Let me know what you think! What would you do?

  • North Coast 24 - Sept 17th, 2016 – 24 days
    • Due to my injury and mental blocks I have not had much time to train. My volume was way down for over a year with most weeks with less than 25 miles. I had gained a lot of weight.
    • The weight seems to be falling off rapidly now that I have my diet in order and I should be able to drop another 10lbs in the next 24 days which will put me at a really good racing weight.
    • There is no way to get any more volume between now and then, my next and last long run will be Runway 27 miles on Saturday. I will be running this at or below MAF HR of 138 as all of my runs for more than a month.  This has been going great and fitness is improving and I feel refreshed and invigorated before and after running.
    • My current plan for North Coast 24 is here. With an act of god I could hit a qualifier here but I have serious doubts on that. If I feel like it could impact my performance in any of my other chances I will drop. Strangely this lack of pressure seems to be bolstering my confidence.
  • One Day at the Fair – Nov 12th, 2016 – 80 days
    • Close to home, friends and family could easily come out to support me.
    • It would be cool as a lifetime NJ resident to qualify for a national team in my home state.
    • 80 days would be an ideal timeline with my current base training.
    • Any runner that hits the USATF Qualifying Standards in the 24 hour event will be issued a check for the opening entry fee upon completion of the event.
    • Big bummer is it’s one week before the JFK 50 miler which I am already registered for.
  • Desert Solstice – Dec 10th, 2016 – 107 days
    • This is an elite field on an ideal surface but the obvious drawbacks of being on a 400 meter track and higher pressure environment.
    • I have nightmares of the travel and recovery from this race in 2014.
  • Across The Years - Dec 31st, 2016 – 129 days
    • Should make for a nice holiday, with a spa hotel available for rest and relaxation after the race.
    • I enjoy the running party atmosphere of this race and the crushed gravel path
    • Its the last chance to qualify. This gives the most time to train, which could be good or bad since I have fallen apart during long training blocks before. Should have a good idea of all of the top 6 qualifiers times.

The qualifying window doesn’t close until April 2nd 2017 but I don’t think there are any 24 hour USATF certified races after Across The Years. Does anyone know of any other qualifiers? What do you think?

North Coast 24 Hour Plan

31 days till the NC24! Following my intention of writing things down here’s my plan for the North Coast 24 on September 17th 2016. I’ve been dealing with her injury in my abductor for more than a year. This has curtailed my training, diet and my mindset therefore I’m not adequately prepared to compete in this race; so I’m going to use this race as an experiment. Hear the things I hope the test:

  • Running a 24-hour Race by MAF heart rate, not exceeding 138bmp.
  •  Supplementing with exogenous ketones
  • Supplementing with Vespa
  •  Supplementing with BCAA
  • Supplementing with MCT

My goals in order:

  1. Do no harm. As this is only a test I will drop at the first sign of harm.
  2. Have fun.
  3. My A goal is to get 100 miles with heart rate under 138, depending on how I feel I may drop or walk after 100.
  4. Try for 141 a 10:12 pace still with heart rate under 138, this is really unlikely especially if it gets warm. This will put me in the current number 6 position for the US 24 Hour Team.

Mostly for humor here is my packing list so far. Should be a whirlwind trip flight arrives in Cleveland at 8:30 friday, returning home on Sunday early evening.

  • 2 Garmin watches
  • 2 HR monitors
  • 2 headphones
  • 2 headlamps
  • GoPro
  • Luminoodle
  • USB Battery
  • Noise cancel headphones
  • USB headphones
  • BCAAs
  • KetoCana
  • Pruvit
  • Vespa
  • Tailwind
  • Vitamins
  • Endurolites / s-caps
  • Vanilla Ensure
  • Gels
  • Chia bars
  • 4 hydration bottles
  • Vitamins
  • 4 can sardines
  • MCT oil
  • Coffee butter,oil, mct – blender/cup
  • 3 pairs running shorts
  • 2 singlet
  • 2 short sleeve
  • 1 long
  • 2 shoes – inovate/torin
  • 2 socks
  • 1 compression sleeve
  • 1 Ice bandana
  • sunglasses
  • Visor
  • Rain jacket
  • Orange Mud and NYL Towel
  • Baby Wipes
  • Chilly Towel
  • Sweat Pants
  • Sweat shirt
  • 1 underwear
  • 1 compression socks
  • Eye mask
  • Aquaphore
  • T-gel
  • Advil
  • Deodorant
  • Tooth brush/paste
  • Breathe Right strips
  • Vicks Vapor Rub

Write $h!t down!

I write things in my blog mostly as reminders or motivation to myself, hopefully someone else can benefit from it.  I finally put the effort into getting my username and password correct to log into my WordPress app on my phone.  This will make recording an idea as a voice memo that I can latter edit possible on my walks. Hopefully this will mean more frequent blog posts and I and hopefully you can benefit from. This short post is about the power of writing it down and how this can manifest what you achieve in your life. Just recently I wrote two simple blog post one about my diet one about my current training plan. Neither post is a detailed, complex, grammatically correct or even edited but they are a road map and focus my attention of what to do next. Here’s a list of things that have been helped by writing them down:

  • Race reports – remember they don’t need to tell a story a list of things that went right and wrong can be very valuable
  • Training plans – writing your training plan manifesto will build that intention in your mind
  • Race plans – even better if you have pacer or crew
  • Diets – I struggle with will-power writing down what the diet should be has helped me

So there it is.  Short and sweet.  Write stuff down it doesn’t even have to be neat. With the WordPress app on my phone I should capture many more of my frequent ideas on my walks and runs so there should be more blog posts to come. Let me know what happens if you try it.

Keto Fat Fish Salad Diet

In the last month I have lost close to 20 lbs (177lbs to 158lbs) on my Fat Fish Salad diet. Its pretty simple to follow for busy people so I thought I would document it for those who want an easy to follow HEALTHY weight loss plan. This diet uses the HFLC nutritional ketosis principals to increase fat metabolism.  This in conjunction with my Not Kicking my own ASS training plan seems to be working really well.

I start the day (usually at 4:44am) with a Bulletproof coffee.  I make 2.5 cups of coffee with 3 tbsp. of fat added.  1 tbsp. each of ghee, coconut oil and MCT oil blended in the VitaMix. Remember bulletproof coffee must be blended otherwise it is oily and gross. When blended it turns into a whipped coffee style drink like cappuccino. I will mix this with more black coffee to stretch it out for 4 big mugs of joe. This is all I have until at least 11am. I will usually do a 5 to 7 mile walk with Dobby wearing my weighted vest kicking up the fat burning for the day.

Salad and Fish choices

Salad and Fish choices

For lunch I will have a big salad, the boxes of salad in the grocery store are a good serving size.  I top the salad with an avocado and 2 tbsp. of cheese crumbles ( full fat feta, blue or gorgonzola)  and 1 can of fish ( oysters, salmon, sardines or tuna packed in olive oil). Then I sprinkle the salad with pink or sea salt. The finished product looks something like this.

20160807_115757 20160807_12033020160807_120509

Dinner is also simple.  This is usually just a large amount of some green frozen vegetable with a tbsp. of grass fed butter and some meat.  Usually a piece of steak fried in butter or chicken thighs.

Not kicking my own ass…

Since I first started training in 2009 I have never gone through a real base building phase. Training has been an all or nothing concept for me. I have been either kicking my own ass or falling apart from over training in the last seven years.

I have started following the Primal Endurance training philosophies of Mark Sisson and Brad Kearns. This program has me training instead of going out a beating my self into the ground for the first time ever.  I am almost through my first month of doing all of my running below my aerobic maximum.  This is done by wearing a heart rate monitor with an alert when my HR goes above 138.  138 is from the MAF formula which is a simple way to figure out your aerobic max HR which is 180 – your age.

Part of the Primal Endurance strategy is not having a structured plan and going by feel ( your health, motivation and energy levels).  In lieu of a structured plan I have come up with more of guiding principals for my next training block leading to a go at making the 24 hour team in November or December depending on progress. Loosely this will look like the following.

2 month base building at MAF

  • pushups, pullups, squats and planks almost every day
  • yoga once a week
  • mobility work almost every day ( this is the hardest for me )
  • add in some

2 month intensity training most runs at MAF some interval and tempos

  • 5×5 sets of squats or deadlifts every 5 to 7days
  • tabata kettlebell swings, box jumps, rowing when I feel up to it
  • sprinting every 7 to 10 days
  • pushups, pullups, squats and planks almost every day
  • yoga once a week
  • mobility work almost every day ( this is the hardest for me )
  • add in some intervals and tempo work towards the end

1 month specificity training ( two a days and back to back long runs)

  • sprinting every 7 to 10 days
  • pushups, pullups, squats and planks almost every day
  • yoga once a week
  • mobility work almost every day ( this is the hardest for me )
  • get real specific for 24 hour running with 2 a day workouts and b2b long runs
  • finally taper for racing